Sunday Funday


Sunday Funday

Palo Duro CrossFit – CrossFit

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Workout of the Day

Kyle Hero WOD (Time)


3 rounds (one for his wife and two for his children left behind)

40 KB Swings (53lb/35lb)

40 Box Jumps 24″/20″

40 Thrusters (65lb/45lb)

40 Elevated Push-ups (feet on 24″/16″ box)

* The 4 movement s represent Chris’s 4 tours in Iraq and the total reps for each round equal 160 representing Chris’s confirmed kills.

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here